For some exercises in my ws4sb program (that I've been doing for over a month now) I could never understand this:
For example, when it says: "Supplemental lift: 3-4 sets of 6-10 reps", should I pick a weight with which I can do 10 reps and do 10 reps in each set? Or does that mean I can do for example 7 reps in the 3rd set if I can't do more? OR does that mean I should up the weight later and then do less reps in some later set?
I never really understood this, not only in this program, but in general.

Pyramid schemes suck IMO.

I would choose a set/rep scheme and keep the the load contant.

eg
4x6, 3x8, 3x10 etc

For some exercises in my ws4sb program (that I've been doing for over a month now) I could never understand this:
For example, when it says: "Supplemental lift: 3-4 sets of 6-10 reps", should I pick a weight with which I can do 10 reps and do 10 reps in each set? Or does that mean I can do for example 7 reps in the 3rd set if I can't do more? OR does that mean I should up the weight later and then do less reps in some later set?
I never really understood this, not only in this program, but in general.

hey bobby.. let me start with a hypothetical workout log for Bicep curls:

set 1 - 25 lbs, 10 reps
set 2 - 25 lbs, 10 reps
set 3 - 25 lbs, 8 reps
set 4 - 25 lbs, 6 reps

in my next workout I would push to get 10 reps in that third set and maybe 8 reps in my fourth set... if on the other hand my log looked like this:

set 1 - 25 lbs, 10 reps
set 2 - 25 lbs, 10 reps
set 3 - 25 lbs, 10 reps
set 4 - 25 lbs, 10 reps

that means in my next workout, to continue to challenge my muscles, I will need to increase my weight to 30 lbs

what you need to do is push to failure on each set AIMING for between 6 and 10 reps.. by the time you can easily get 10 on each set you need to move up in weight... now there are times where when I move up in weight I might fall below the minimum of 6 reps after a set or two, in that case I would decrease the weight for the last couple of sets and my log might look like this:

set 1 - 30 lbs, 8 reps
set 2 - 30 lbs, 5 reps
set 3 - 25 lbs, 10 reps
set 4 - 25 lbs, 8 reps

then I'd strive to get at least 6 reps on the second set next time.. IF I made more than 6 reps I might try to keep the higher weight for another set and progressivly work up to doing 30 lbs on all 4 sets and then strive for 10 reps each set... just keep challenging your muscles :tu:

For some exercises in my ws4sb program (that I've been doing for over a month now) I could never understand this:
For example, when it says: "Supplemental lift: 3-4 sets of 6-10 reps", should I pick a weight with which I can do 10 reps and do 10 reps in each set? Or does that mean I can do for example 7 reps in the 3rd set if I can't do more? OR does that mean I should up the weight later and then do less reps in some later set?
I never really understood this, not only in this program, but in general.

6-10 is a rep range. You should do more than 6 reps but less than 10. Working to failure is implicit.

Try to start with a weight that you can only do for the minimum number of reps for the number of sets required. Then increase reps until you can do the maximum number of reps for all the sets. When you are able to do that, increase the weight and start over again The number of reps per set doesn't have to remain constant, but they should improve.

For example:

Session #1: 7 reps, 6 reps, 6 reps
Session #2: 8 reps, 7 reps, 6 reps
Session #3: 8 reps, 8 reps, 6 reps
Session #4: 10 reps, 8 reps, 8 reps
Session #5: 10 reps, 10 reps, 10 reps

For some exercises in my ws4sb program (that I've been doing for over a month now) I could never understand this:
For example, when it says: "Supplemental lift: 3-4 sets of 6-10 reps", should I pick a weight with which I can do 10 reps and do 10 reps in each set? Or does that mean I can do for example 7 reps in the 3rd set if I can't do more? OR does that mean I should up the weight later and then do less reps in some later set?
I never really understood this, not only in this program, but in general.
6 is the lowest, 10 is the highest. If you cannot get 6, the weight is too heavy, if you keep getting 11, the weight is too light. Getting a different amount of reps for each set is completely fine. And I would advise sticking to the same weight for all 3-4 sets.

When you can get 10 reps for all 3 (or 4) sets, you increase weight for the next workout.

Or, if you get 10, 10, 10, 9, you could increase weight, that's fine. It's up to you, and with experience you will know when to increase weight.

I'm also concerned with "...7 reps in the 3rd set if I can't do more." Are you taking all (non ME and RE) lifts to failure? I would personally advise against this for your chosen workout template, but again experience will teach you what to do and what works best for you.

I would also strongly urge you to spend a good few hours reading through DeFranco's "Ask Joe" section. There is a lot of great information in there.

For example, when it says: "Supplemental lift: 3-4 sets of 6-10 reps", should I pick a weight with which I can do 10 reps and do 10 reps in each set? Or does that mean I can do for example 7 reps in the 3rd set if I can't do more? OR does that mean I should up the weight later and then do less reps in some later set?
I never really understood this, not only in this program, but in general.

It's not really important. Pick a load. If you get through the 10 reps easily, increase the load. If you can't do 6? reduce the load.

Other than that? don't sweat it. The loads and reps aren't really that big a deal as long as your volume is roughly what you want, and most of the work is for sets in the range you aim at.

Suppose you are doing SLDL and try 135# and do 10 easy reps. Then you go to 185# and do 10 easy reps. Well fair enough, then go to 225# and you do 8. OK you can either stay there and do another 8 at 225# or see if you have 6 at say, 275#.

In the first instance, you have done 36 reps for an average weight of 189#, so it's sort of like you did 4x9x190#

In the second case, maybe you only get 5 reps at 275#. But you did 33 reps for an average weight of 193# so it's like you sort of did 4x8x195#.

Is there a huge difference between 4x9x190# and 4x8x195#? Not really.

So you can be pretty casual about loading, and even not really get all mental about whether or not to go up a whole lot on the last set, when you don't know how big you can really go.

Once you did either of these workouts, you would probably start the next time with a 185# load, so you wouldn't have that much higher up to go. That will get your sets closer and closer to equal numbers of reps, if that seems important to you.

It should only take two or three workouts to get to where you have a reasonable idea of what is a good load for you. Unless you are going very heavy and have been lifting for a long time and are stuck at a plateau, you really won't know from one workout to the next EXACTLY what weight will give you EXACT reps.

So I almost always don't really sweat what the weight and reps are - I'm a lot more casual than other people here. You get an idea after a while, whether you are putting forth a serious effort. You can always stick on an extra set if you don't think you started heavy enough.

On the other hand, keeping a journal is FABULOUS for getting an idea of what loads and reps make sense for you.

hey bobby.. let me start with a hypothetical workout log for Bicep curls:

set 1 - 25 lbs, 10 reps
set 2 - 25 lbs, 10 reps
set 3 - 25 lbs, 8 reps
set 4 - 25 lbs, 6 reps

in my next workout I would push to get 10 reps in that third set and maybe 8 reps in my fourth set... if on the other hand my log looked like this:

set 1 - 25 lbs, 10 reps
set 2 - 25 lbs, 10 reps
set 3 - 25 lbs, 10 reps
set 4 - 25 lbs, 10 reps

that means in my next workout, to continue to challenge my muscles, I will need to increase my weight to 30 lbs

what you need to do is push to failure on each set AIMING for between 6 and 10 reps.. by the time you can easily get 10 on each set you need to move up in weight... now there are times where when I move up in weight I might fall below the minimum of 6 reps after a set or two, in that case I would decrease the weight for the last couple of sets and my log might look like this:

set 1 - 30 lbs, 8 reps
set 2 - 30 lbs, 5 reps
set 3 - 25 lbs, 10 reps
set 4 - 25 lbs, 8 reps

then I'd strive to get at least 6 reps on the second set next time.. IF I made more than 6 reps I might try to keep the higher weight for another set and progressivly work up to doing 30 lbs on all 4 sets and then strive for 10 reps each set... just keep challenging your muscles :tu:
6-10 is a rep range. You should do more than 6 reps but less than 10. Working to failure is implicit.

Try to start with a weight that you can only do for the minimum number of reps for the number of sets required. Then increase reps until you can do the maximum number of reps for all the sets. When you are able to do that, increase the weight and start over again The number of reps per set doesn't have to remain constant, but they should improve.

For example:

Session #1: 7 reps, 6 reps, 6 reps
Session #2: 8 reps, 7 reps, 6 reps
Session #3: 8 reps, 8 reps, 6 reps
Session #4: 10 reps, 8 reps, 8 reps
Session #5: 10 reps, 10 reps, 10 reps
I understand perfectly now.:cool:
THAT'S what I call an explanation. Cheers.

I understand perfectly now.:cool:
THAT'S what I call an explanation. Cheers.

always glad to help :tucool: :D